Pass the Army Basic Training Physical Fitness Test

Preparing for the Army Basic Training Physical Fitness Test

Passing the Army Basic Training Physical Fitness Test is a crucial step in becoming a part of the United States Army. The test, also known as the Army Physical Fitness Test (APFT), assesses a recruit’s physical fitness and readiness for the demands of Army training. In this article, we will outline the components of the test, provide tips on how to prepare, and offer guidance on how to achieve a high score.

Components of the Army Physical Fitness Test

The APFT consists of three main components:

1. Push-ups

• Test Description: This test measures the muscular endurance of the upper body, specifically the chest, shoulders, and triceps.
• Test Standards: The test requires recruits to perform as many push-ups as possible in two minutes.
• Scoring: The score is based on the number of push-ups completed.

2. Sit-ups

• Test Description: This test measures the muscular endurance of the abdominal muscles.
• Test Standards: The test requires recruits to perform as many sit-ups as possible in two minutes.
• Scoring: The score is based on the number of sit-ups completed.

3. 2-Mile Run

• Test Description: This test measures the cardiovascular endurance and aerobic capacity of the recruit.
• Test Standards: The test requires recruits to complete a 2-mile run in the shortest time possible.
• Scoring: The score is based on the completion time.

Preparing for the Army Physical Fitness Test

To prepare for the APFT, recruits should focus on building their overall physical fitness through a combination of cardiovascular exercise, strength training, and flexibility exercises. Here are some tips to help you prepare:

• Create a Training Plan: Develop a workout plan that includes exercises specific to each component of the test. For example, incorporate push-ups, sit-ups, and running into your routine.
• Incorporate High-Intensity Interval Training (HIIT): HIIT involves short bursts of high-intensity exercise followed by brief periods of rest. This type of training can help improve cardiovascular endurance and muscular endurance.
• Incorporate Strength Training: Incorporate exercises that target the upper body, core, and legs, such as push-ups, sit-ups, squats, and lunges.
• Practice Proper Form: Ensure you are performing exercises with proper form to avoid injury and get the most out of your workout.

Tips for Achieving a High Score

Here are some additional tips to help you achieve a high score on the APFT:

• Practice, Practice, Practice: Regular practice will help you build endurance and improve your performance on the test.
• Focus on Weak Areas: Identify areas where you need improvement and focus your training on those specific components.
• Stay Hydrated and Fueled: Proper nutrition and hydration are essential for optimal performance.

Notes

• 📝 Note: The APFT is a challenging test, and it’s essential to be well-prepared to achieve a high score.

• 📝 Note: The test is scored based on the number of push-ups, sit-ups, and the completion time of the 2-mile run.

By following these tips and dedicating yourself to a regular workout routine, you can improve your chances of passing the Army Physical Fitness Test and achieving a high score.

Related Terms:

• Military workout plan pdf
• Military physical training